Kicking and Punching

Hey Workd Ones!
How are you feeling? If you are like me you are feeling a bit sore. This is a  good thing because we know we are getting results. Today is Wednesday and after today’s workout we only have two more to go. The workout today is more of a cardio workout than muscular endurance. It consists of 4 exercises. The exercises are Punches with or without a resistance band, Steam Engines, Ball Kicks, and finally Side Kicks. You will be doing each movement in circuit fashion. So you will start with the first exercise then move to the second, third and finally the fourth. Set your interval timer for 32 rounds. You will be exercising for 20 seconds followed by 10 seconds of rest. You want to repeat this pattern until your 32 rounds are complete. I want to take a moment and explain that this is just for exercise. I am not a martial artist and this is not meant to be for fighting. If you are looking to learn how to fight I would suggest going to a martial arts school. The videos are not in order today. They are tutorials that you can watch so you know how to do the workout. The bottom video is an excellent demonstration on how to do a side kick. If you cannot do this exactly do not worry about it. The main thing is to keep moving and do your best. For the kicks you will be doing one side of your body at a time. One round you will be doing the right side only. On the next round do the left side only. I hope you enjoy this change of pace. Enjoy the workout and Get WorkD!

Today’s Workout

Equipment: Interval Timer
Exercises: Punches with or without band, Steam Engines, Ball Kicks, Side Kicks


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Paul Farmer CES, PES, CPT









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